Mushrooms, Green Beans, Broccoli Salad Bowl 蘑菇蔬菜主食沙拉

Salad-bowl meal is becoming standard lunch routine at least twice a week in my family. Not only it is healthy and nutritious, it is also a balanced meal if you build it correctly. This is also a great way to incorporate the day's veggie and fiber intake.

The more often I make salad-bowl meals e.g. Chicken, Veggies and Potatoes with Turmeric Dressing, Mixed Green Salad and Egg with Avocado Dressing, the easier it gets.

This is typically how I create my salad-bowl meals with an emphasis on vegetables, packed along with lean proteins, fiber-packed grains and good fats.


Vegetables - Target a variety by using colors e.g. red (bell peppers, beets), orange(carrots), yellow (corn), green(broccoli, green beans, zucchini), purple (cabbage) etc.

Proteins - Egg is typically my first choice as it is the easiest complete protein to prepare. Add legumes/beans, tofu/tempeh, or your choice of lean protein (e.g. chicken breast, wild salmon, sardines)

Grains /complex carbohydrates - Quinoa, millet, potatoes,sweet potatoes, brown rice, wheat pasta, legumes/beans, lentils

Good Fats - extra-virgin olive oil which typically manifests as the salad dressing; avocado which can also be salad dressing or stand-alone as an element to the salad bowl. Lean protein such as salmon or sardines is also a form of good (omega-3) fats.

The type of dressing I make is usually very straight-forward and simple - something that can be done in minutes and does not bog you down with fancy ingredients and hard-to-remember details.

Roasted Portobello Mushrooms Steamed Vegetables Salad 蘑菇蔬菜沙拉
Ingredients:
Vegetables: Organic broccoli florets, green beans, edamame, corn kernels, blanched or steamed and set aside; raw red bell peppers and red cabbage, both thinly sliced
Protein: Hard-boiled egg, and roasted (at 400F 40 mins) portobello mushrooms.
Carbohydrates: One serving of cooked whole wheat pasta
[Dressing]: Turmeric dressing

Directions: Place steamed and cooked vegetables at the bottom of the bowl. Add on the egg, mushrooms, pasta, also the bell pepper and red cabbage. Drizzle with dressing. Enjoy!


Sharing with Hearth and Soul

Tag: mushroom salad, vegetarian salad bowl

An Escape to Food on Facebook